- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Alternative medicine (1)
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Question
Carbohydrate counting and diabetes: Looking beyond carbs
I was taught to control my blood sugar by eating a certain amount of carbohydrates at every meal. Does this mean I can eat as many carb-free foods as I want?
Answer
from Katherine Zeratsky, R.D., L.D.
No, you don't have a pass to eat unlimited amounts of foods just because they're free of carbohydrates. Carbohydrates aren't your only dietary consideration. In addition to counting carbohydrates, you need to also limit fat and cholesterol and control the number of calories you consume. The best way to do this is to choose nutritious foods and control portion sizes.
Eating a healthy diet helps you control your diabetes and reduces your risk of diabetes-related conditions, such as heart disease and stroke. Eating consistent amounts of foods containing carbohydrates every day helps you control your blood glucose level. This consistency each day is what matters most. Wide variations are difficult for the body to handle. Blood glucose levels that are outside the normal limits are the ones that cause long-term complications.
Your best bet is to adopt a healthy lifestyle. For example:
- Control portion sizes and the total number of calories you consume.
- Eat a wide variety of foods.
- Include fruits, vegetables and whole grains in each meal.
- Reduce the amount of saturated fat, trans fat and cholesterol you eat.
- Limit sweets and salt.
- Drink alcoholic beverages in moderation, if at all.
- Include physical activity in your daily routine, if approved by your doctor.
Example: Looking beyond carbs
Both of the following breakfasts provide the same amount of carbohydrates. However, breakfast No. 2 is a better choice because it's considerably lower in calories, fat and cholesterol.
| Item (amount) | Carbs (g) | Cholesterol (mg) | Fat (g) | Calories |
|---|---|---|---|---|
| Breakfast No. 1: | ||||
| 2 fried eggs | 1 | 420 | 14 | 180 |
| 3 sausage links | 1 | 134 | 15 | 197 |
| 1 cup hash browns | 55 | 0 | 20 | 413 |
| 2 slices white toast | 25 | 0 | 2 | 135 |
| 2 teaspoons butter | 0 | 20 | 8 | 68 |
| 1/2 cup orange juice | 13 | 0 | 0 | 56 |
| 1 cup black coffee | 0 | 0 | 0 | 2 |
| Total | 95 grams |
574 milligrams |
59 grams |
1051 calories |
| Breakfast No. 2: | ||||
| 3/4 cup cornflakes | 18 | 0 | 0 | 76 |
| 1/2 banana | 13 | 0 | 0 | 53 |
| 1 cup low-fat milk | 12 | 12 | 2 | 102 |
| 1 slice wheat toast | 13 | 0 | 1 | 72 |
| 1 teaspoon margarine | 0 | 0 | 4 | 34 |
| 1/2 cup orange juice | 13 | 0 | 0 | 56 |
| 1 cup black coffee | 0 | 0 | 0 | 2 |
| Total | 69 grams |
12 milligrams |
7 grams |
395 calories |
Late-night eating: OK if you have diabetes?
- Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm. Accessed Jan. 20, 2011.
- What you need to know about eating and diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/Eating_Diabetes.pdf. Accessed Jan. 20, 2011.
- Diabetes meal plans and a healthy diet. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html. Accessed Jan. 20, 2011.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 26, 2011.
- Nutritionist Pro Diet Analysis (computer program). Stafford, Texas: Axxya Systems; 2011. http://www.nutritionistpro.com/index.php. Accessed Jan. 31, 2011.
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